ACV for Animals

Household Uses

Site Info

Dietary Fiber is a Vital NutrientRequired to Build your Health and Fight Disease

The amount of dietary fiber in the average North American diet is really very low. This
diet is however, very high in fat and processed foods that have been depleted of much of
their original fiber and nutrients. As a result, we consume about 80% less of the
fiber our ancestors consumed just 100 years ago.

The average North American daily intake of dietary fiber ranges from about 9 to 14
grams.

Compare that to the National Cancer Institute's suggested daily fiber intake of
between 25 and 35 grams!

In developing countries, 60 grams of total dietary fiber is an average intake per day, and
many health specialists recommend 50 grams daily for optimal health. (See table below on food high in fiber.)

A multitude of scientific studies have been conducted over the last 20 years, which show
the major importance that dietary fiber plays in the prevention and treatment of certain
diseases or conditions.

A low fiber diet has been implicated in appendicitis, cancer of the breast, prostate, colon,
and rectum, elevated cholesterol, gallstones, high blood pressure, coronary heart disease,
diabetes, hemorrhoids, constipation, obesity, etc.
In "Dietary prevention of breast cancer", a paper published in 1990, D.P. Rose and J. M.
Connolly indicated that the approach to breast cancer prevention should include an
increase in fiber consumption to 25 or 30 grams a day.

Apple cider vinegar and apples, like all the fruits, vegetables, and whole grains we eat,
contain soluble and insoluble fiber. (Meat, eggs, and milk products have no fiber)

A normal serving of fruits, vegetables, and whole grains will have anything from about 2
to 9 grams of total fiber. While a processed food like a slice of white bread for example, looses
over 64% of its fiber content, retaining only 0.5 grams dietary fiber.

Since overwhelming evidence links a high level of dietary fiber to health, why not
incorporate not just apple cider vinegar, but more of the following high fiber food into
your daily eating habits and aim for the recommended 50 grams of dietary fiber per day:

Food High in Fiber - Table

Food

Portion

Total Fiber
(grams)

GRAINS

Bread,
seven-grain

1 slice

3.2

Bread,
whole wheat

1
slice

1.4

Bread,
pumpernickel

1
slice

1.3

Buckwheat

1 Cup

9.6

Oatmeal

1 Cup

15.4

Rice, brown

1 cup

11.0

LEGUMES

Chickpeas

1 Cup

12.0

Green beans

1 Cup

4.2

Kidney beans

1 Cup

1.6

Lentils

1 Cup

6.4

Lima beans

1 Cup

8.8

Peas

1 Cup

18.2

Pinto beans

1 Cup

10.6

Nuts

almonds

100
grams

5.3

chestnuts, w/peel

1 Cup

14.5

peanuts

100
grams

8.0

walnuts

100
grams

5.2

VEGETABLES

Asparagus

1 cup

3.4

Artichoke

1 Large

4.5

Beets

1 Cup

5,0

broccoli

1 Cup

4.0

Carrots

1 Cup

4.6

Corn on the cob

1 Medium

5.0

Potato

1 Medium

3.8

Spinach

1 Cup

14.0

Yams

1 Medium

6.8

FRUITS

Apple

1 Medium

2.8

Banana

1 Medium

2.0

Dates

2 Medium

1.2

Figs

1 Medium

2.0

Grapefruit

1 Medium

1.6

Orange

1 small

1.2

Peach

1
Medium

2.3

Pear

1
Medium

6.0

Prunes

3
Medium

1.9

Raspberries

1 Cup

9.1

An excellent comparative guide, on the amount of fiber in many more popular foods, can be
found in the book New Facts About Fiber by Betty Kamen, Ph.D.

In this easily readable
book, (already in its 6th printing) she presents lots of information on the essential need for
fiber and she includes over 300 recent medical references from the literature.

Dr. Kamen suggests that we all eat more fiber rich foods (especially raw foods) but she
recognizes that it is not always easy to consume a healthful high fiber diet on a daily
basis.

To increase your dietary fiber consumption, she recommends the use of a high-
quality fiber supplement which is composed of more than one type of fiber.

DISCLAIMER:
The information provided by apple-cider-vinegar-benefits.com, as well as the opinions and advice offered by readers submitting testimonials on this site, are no substitute for professional medical diagnosis or treatment.